How Important are Electrolytes in Rehydration?

HOW IMPORTANT ARE ELECTROLYTES TO REHYDRATION ANYWAY?


In regard to many concerns about electrolytes, especially during this hot season, I feel compelled to express my concern that they may be considered the “magic bullet” to performance and the key to the rehydration puzzle. While important, they are a piece of the puzzle.

In actuality, regular cellular nutrition may be the ultimate long-term answer. Research indicates that endurance athletes use 12 to 20 times the amount of oxygen that an average person uses and as a result create oxidative stress equivalent to that of a cancer patient. There is a “dark side” to oxygen. Free radicals are created in this process of endurance running/walking. Antioxidants at optimal levels may be more important to performance than electrolytes.

Let’s get back to electrolytes. In order to evaluate their importance, I think it is important to understand how the body uses electrolytes. In addition to being a catalyst for muscle contractions, electrolytes function to hold water in the blood stream so it doesn’t empty into the bladder or send signals to the sweat glands to produce sweat. This is what happens when you drink plain water while running. Water turns off the thirst mechanism and its rapid gastric emptying results in the body’s need to get rid of the excess water by producing urine or sweat. As a result, water doesn’t get into the muscle where it is vitally needed. You end up feeling that you are sweating a lot. You are, but you are just sweating out the water you just drank. However, runners/walkers need to have those fluids in their muscles, not going to their skin. This is not to discount the self-preservation function of cooling of the body. It’s just not primary when you are running.

The key is to keep the water in the bloodstream. This is where the electrolytes become involved; the salts from electrolytes keep water in the bloodstream, and also make us drink more. However, there is no guarantee that the fluid with electrolytes is going to get into the muscles, where we need it. Muscles that are working are being depleted of glycogen so “they” go “looking” for carbs, which are big water attracters. Carbs flood into the muscle, dragging the water with them. The end result of this process is rehydration of the muscles, allowing us to work more efficiently and avoid later headaches, stiffness and soreness. Many new members of Fort Bend Fit complain of headaches after longer runs.

Electrolytes alone will not result in this rehydration process occurring, unless they are attached to carbohydrate molecules. Another important factor is the speed with which this process occurs. The quicker the better you’re saying, right? This is where the concept of “osmolality” comes in. In simple terms, blood has an osmolality of 250; anything less than 250 will be absorbed by the muscles very quickly; anything greater is absorbed more slowly and may have to be digested in order to be absorbed; delayed absorption is the result. Research indicates that Gatorade, at an osmolality of 280, can take as long as 45 minutes to get to the muscles after ingestion. There are many rehydration products having an osmolality of that of blood around 250 and are absorbed relatively quickly. These are called isotonic fluids.

Of late, I’ve been using a product called Vitalyte, once called Gookinaid or ERG. I actually used it in the 70’s when it was called ERG, electrolyte replacement with glucose. It is less expensive than Low Oz and more readily available. For instance, if you have a membership at Road Runners Club and get free shipping you get Vitalyte for free shipping. A great bottom line cost savings. Vitalyte actually predates Gator Ade. Bill Gookin developed it for use with the 1968 Olympic team. I don’t think it is as effective as Low Oz, but it has an acceptable osmolality and an energy source in glucose resulting in very rapid absorption; the electrolyte balance is pretty good. You can go to Bill’s website: www.vitalyte.com. The site is a great way to learn about hydration. It could save your life.

The implications are clear. Optimal rehydration occurs when the correct level of electrolytes, in concert with rapidly absorbed carbohydrates and the correct osmolality level, are taken in to the body. You need a product with electrolytes and carbs.
I have used LowOz( this is hard to get now and only comes in one flavor), Gookinaid, Elyte sport and Ultima Replenisher. All good and effective. I can provide you with details on how to get them.

Stay thirsty my friends.